Exercise during pregnancy plays a big role. Since it has a positive effect on the entire body of the expectant mother, it helps to normalize blood pressure, relieve swelling, and prevent the development of preeclampsia. In the last months of pregnancy, gymnastic exercises prepare a woman for the upcoming birth. Therefore, let's take a closer look at what exercises exist for pregnant women in the 3rd trimester.
Basic rules for fitness
Before starting training, it is important to familiarize yourself with the main rules for performing exercises so that they bring only benefits to the health and well-being of the expectant mother. Exercise rules:
- It is forbidden to perform physical activity with a real threat of premature birth or a low-lying placenta. If during a workout you feel dizzy, there is pain in the lower abdomen and scarlet discharge has begun - urgently go to the doctor;
- Do not abuse the exercises for stretching the lower parts of the body, so as not to injure the softened tendons and ligaments in the pubic joint. Dangerous sports are banned;
- During any exercise, carefully monitor your breathing;
- With tachycardia or burning in the heart, exclude cardio loads. When playing sports, your heart rate should be no more than 110 - 120 beats per minute;
- It is advisable to perform gymnastics in a relaxed home environment.
Permitted exercises
In the third trimester of pregnancy, it is better to exercise in a sitting position. To satisfy the pain in the back and lower back, gymnastics on a big ball will be an excellent option. To do this, if there is no fitball at home, you need to purchase it. You can do the same exercises that you did in the first two trimesters of pregnancy.
Forbidden exercises
In the last stages of pregnancy, it is forbidden to jump, run, stand too long, lie on your back a lot, perform exercises that require balance, physical activity that can lead to a blow to the stomach.
You need to move smoothly. Exercises during this period are aimed at stretching and strengthening the muscles in order to prepare them for childbirth.
Any physical activity is contraindicated:
- With chronic diseases;
- With severe toxicosis;
- When bloody discharge comes out of the vagina;
- With toxicosis in the later stages;
- With polyhydramnios.
Yoga as a sport
Yoga will help expectant mothers learn how to breathe properly to soften the whole process of childbirth. Thanks to breathing exercises, a woman will be able to avoid stress or fear, quench pain, and normalize her heartbeat during childbirth.
When performing all yoga exercises, it is important to keep your back straight and pull the back of your head up. Pulling up, inhale deeply through the nose, slowly inflating the stomach, then you need to inflate the chest. As you exhale, slowly relax first your chest and then your stomach. This exercise, performed 15 times in a row, will help to cope with anxiety and panic.
Warm-up before gymnastics
To perform a warm-up, you need to take a Turkish pose. Warm-up exercises are as follows:
- Turn your head to the right and left 10 times in each direction;
- Twist your hands, arms, bent elbows, shoulders and make turns of the torso;
- Swing one way and the other. Perform backward bends in a sitting position, slightly arching your back and leaning on your hands behind you;
- To stretch the bony abdominal muscles, sit on your heels and lean to one side, and then to the other. At the same time, hands should be pulled up and behind the head.
Third trimester exercises
Do exercises only with good health and after consulting a doctor. Basic exercises:
- Sitting on the ball, take turns bending your arms with light dumbbells, weighing no more than a kilogram;
- Having taken the Turkish position, squeeze the ball with your hands with light and rhythmic movements;
- For the prevention of varicose veins for two minutes, you can do the following action. You need to lie on your back. Place your foot on the ball and roll it back and forth. Or roll it around;
- Place your palms in front of your chest. You need to press them against each other, taking your hands away from your chest. Thanks to this exercise, blood flow to the mammary glands is activated;
- Kneeling, twist your pelvis around its axis. Do it without stress. If you can, do 10 reps on each side;
- Kneeling, hands need to lean on the floor. Bend your back down and then up. Stretching your arms forward, lying down, place your head below, and stretch your buttocks up. By assuming the child's pose, you will feel how the tension leaves the spine, lower back and sacrum.
If you feel unwell while exercising, stop exercising and rest.
After the main exercises, you can perform breathing exercises:
- With one hand on the abdomen and the other on the chest, inhale and exhale deeply. When inhaling, only the stomach should rise. With diaphragmatic breathing, you need to breathe through your nose;
- Putting the palms on the ribs, the elbows need to be spread apart. While breathing, slide your elbows to the sides, and the stomach and chest should be in place;
- Place one hand on the chest area and the other on the stomach. When inhaling, only the chest should rise.
When performing breathing exercises, do not hold your breath too much so that the baby does not experience hypoxia. Each session should last no more than 40 minutes.
Gentle birth exercises
In order for the birth of the baby to go well during pregnancy, it is important to perform the following exercises:
- Lean back against the wall. Bend your legs at the knees. Exhaling, press the pelvis against the wall, lifting it up. Repeat 15 times;
- Get on all fours. Exhaling, round your back, inhaling air - bend in the lower back. This exercise is called a "cat". It is also beneficial for better bowel function;
- Holding on to a large ball or the back of a chair, squat, keeping your back straight, keeping your heels on the floor;
- Sit in the butterfly position while watching TV. Sitting in Turkish, connect both feet, and lower your legs to the stop;
- It is also useful to do Kegel exercises - rhythmically tighten and relax the muscles of the perineum.
Walking during pregnancy
Walking is very helpful. At the end of pregnancy, it is important to spend a lot of time outdoors. If possible, go for a walk in the forest once every 14 days. Nature and forest air will positively affect the well-being of the expectant mother and the health of the baby.
Walking in the park, you can walk either slowly or quickly. Each time choose a new route for walking. Be sure to take your friends or family with you so that you don't get bored, or listen to pleasant music on your phone or birdsong in the park.
After familiarizing yourself with the basic exercises of the third trimester of pregnancy, perform them every other day for 10-30 minutes. But if the doctor forbids physical education for medical reasons, do not despair. Rest more and enjoy the time of pregnancy, when you can still lie down with your favorite book or do your favorite needlework. After all, after the birth of the baby, most of the time will be devoted to him.
The period of expectation of a child is not only a wonderful, but also a very exciting period in a woman's life. At this time, it is necessary to properly prepare for the birth of the baby - both psychologically and physically.
Doctors recommend doing special complexes exercises, which become especially important in the third trimester, when the baby's weight increases. Such training will help relieve stress from the spine, as well as strengthen the muscles of the back, abs, and pelvis.
It's not only improve the well-being of the expectant mother, but also play an important role in the process of childbirth. What exercises for pregnant women should be performed in the 3rd trimester, how often should you exercise, and which complexes should you forget about? We will talk about this further.
What happens to the body of the expectant mother during this period
In the third trimester of pregnancy, that is, from 27-29 weeks, the female body has to mobilize. As the weight of the unborn baby increases, the uterus stretches proportionally and begins to put pressure on the diaphragm (during this period, many expectant mothers complain of shortness of breath, the inability to take a deep breath).
Also, the uterus presses on the bladder and gradually puts pressure on large blood vessels located in the peritoneum (this disrupts the venous outflow from the legs, can lead to the development of varicose veins).
Specially selected physical exercises for pregnant women, as well as cool foot baths, rest with lower limbs raised, are effective preventive measures that should not be forgotten in the third trimester.
In the body, the amount of relaxin and progesterone increases, which somewhat softens the ligaments and requires special attention from the expectant mother. caution during workouts.
Since the size of the abdomen during this period is very impressive, and the weight of the fetus is constantly increasing, the load on the back and spine increases. This leads not only to pain in this area, but also to numbness of the arms or legs.
Two or three weeks before the happy day, the body begins to actively produce estrogen, which increases the tone of the uterus. "Training" contractions may occur, and the cervix thickens and shortens. Sometimes the mucous plug comes off.
Why exercise during pregnancy in the 3rd trimester
Regular exercise that is not too difficult is important at every stage of pregnancy, but shortly before childbirth plays a special role. Thus, you can improve blood circulation, including uteroplacental outflow, increase the endurance of the muscles of the pelvis, back, and abs.
This will simplify labor activity, prevent complications. It is necessary to pay attention and 
breathing exercises- this also contributes to an easier delivery. To benefits These workouts also include:
- restoration of intestinal motility, prevention of constipation;
- elimination of insomnia;
- prevention of kidney problems, reduction of edema;
- prevention of varicose veins;
- reduction of pain;
- preparation of the body for childbirth;
- weight control.
Training at this time has its own specifics. So, exercises for weight loss for pregnant women in the third trimester fade into the background, but exercises for the back for pregnant women and complexes aimed at preventing varicose veins become especially relevant.
Choosing exercises for pregnant women, gynecologists strongly recommend perform Kegel exercises (training of the vaginal muscles), which are indispensable for easy childbirth.
Keep in mind that for all the benefits of such training, they should be performed only after a mandatory consultation with a gynecologist. Even the most gentle and soft gymnastics can have its contraindications.
So, it is better to refuse training if the expectant mother:
- increased tone of the uterus, there is a threat of premature birth;
- corpus luteum insufficiency, other hormonal problems;
- bleeding occurred.
What you need to know about "pregnant" gymnastics in the third trimester
For training to be beneficial, remember that it should not be too intense. Exercises for pregnant women in the pool have proven themselves well, but keep in mind that in the 3rd trimester you should not be too active and overstrain.
Many expectant mothers note the benefits of fitball exercises for pregnant women - they allow you to get rid of back pain in the 3rd trimester, as well as facilitate preparation for childbirth.
Remember that you need to pay attention to breathing exercises, to master the so-called "dog breathing".
As for other exercises, do them as smoothly and softly as possible, do not chase the number of repetitions, listen to your feelings.
If during the lesson there was pain (especially pulling), discomfort, the uterus came into tone - stop the workout, be sure to rest.
When choosing a complex during this period, keep in mind that a woman becomes less flexible due to her large belly. All exercises should be gentle, do not put too much pressure on the spine and legs. Do not overtrain and press. It is better to give preference to exercises for the pelvis, back, chest.
You can do both in the morning and in the afternoon - it all depends on your lifestyle and the behavior of the crumbs. But in the evening it is better to refuse training - the baby can “play up”, and the uterus can come into tone. Better to do some breathing exercises.
Remember that you can’t sit down on a fitball or start training immediately after eating - take at least a half-hour pause. The same goes for snacking after workouts. You can do exercises with good health and the absence of medical contraindications every day. If you are "lazy", you can take one or two days off a week.
A set of exercises for pregnant women - 3rd trimester
Warm up
Start training with a warm-up: to do this, walk in place in a smooth rhythm for one to two minutes, perform slight torso bends to the sides, tilt your head, and make circular rotations with your neck.
Exercise "Cat"
An exercise that gynecologists love dearly. Get on all fours, bend at the waist while inhaling. Exhaling air, round your back, as a cat does. Repeat 5-10 times.
Exercise #3
Stand up straight, keep your posture. Clasp your hands at the back of your head, connect your elbows in front of your face. Inhaling, spread them apart, and as you exhale, return to the starting position. You can also perform this exercise while sitting on the floor. Up to 8 repetitions.
Pelvic muscle exercise
Stand up straight, put your hands on your belt. Slightly bending your knees, move your pelvis slightly forward and back. At the same time, squeeze the vaginal muscles. It’s good to describe the figure-eight with your hips in a horizontal plane, but the range of motion should be minimal. Up to 10-12 repetitions.
Body turns
Sit down, rest your hands behind you, placing them at a comfortable width. Turn your body to the side while spreading your arms. 3-4 times in each direction.
Exercise #6
Get down on all fours. Exhaling air, slowly sit on your heels, while inhaling, return to the starting position.
Exercises for pregnant women on the ball - 3rd trimester
Fitball during this period becomes the best friend of expectant mothers. On it you can prepare for childbirth, train or relieve pain in the back and abdomen.
Exercise #1
Sitting on the ball, describe circles with your pelvis. In this case, hands can be kept on the chest, in front of you, or hold on to the ball for balance.
Exercise #2
Sitting on the ball, take dumbbells of light weight. Alternately raise your arms with a projectile - up to 6 repetitions for each arm.
Exercise #3
Lying on your back, alternately put your foot on the fitball and roll it in different directions. This is an excellent prevention of varicose veins.
Exercises for pregnant women 3rd trimester - video
Another effective and very gentle set of exercises that will help get rid of back pain, strengthen muscles and prepare the body for childbirth, is shown in the video below. Please note that before performing it, you should definitely consult a doctor.
Its advantage is that no sports equipment is required for training. The trainer describes in detail how to perform each movement.
Pregnancy is not a reason to forget about physical activity, but the loads should be approached thoughtfully and carefully. By doing the exercises, you can improve your well-being and prepare for the birth process.
Do you do pregnancy exercises? What complexes do you make? Share your opinions and feelings in the comments.
Breathing exercises must be included in the charging complex for pregnant women in the third trimester. Indeed, in the process of childbirth, a woman will need more than one breathing technique to relieve pain during contractions and help the baby be born. But learning to breathe right before childbirth, having read once what needs to be done, will not work. Regular training is needed. Basic breathing exercises for expectant mothers:
Breathing exercises
- Lying on your back, exhale, then when you inhale, the stomach is filled with air, after which it lingers for a second and the muscles relax on exhalation;
- Sitting on a chair or sofa, you just need to breathe quickly, like a dog, and do not stop for two or three minutes;
- Slowly inhale through your nose for four counts and slowly exhale through your mouth for four counts.
You can do exercises for breathing at home, or you can sign up for special classes. In addition to breathing exercises, it is worth being like aerobics and aqua aerobics. Aerobics must follow two rules:
- You can not participate in exercises with leg swings and jumps,
- Just too much to force the joints to work.
Water aerobics does not harm pregnant women, especially if you join a group with women of a suitable gestational age. As an alternative to water aerobics, you can simply visit the pool regularly.
For the third trimester, there are restrictions when charging urgently needs to be canceled:
- if the uterus is in good shape;
- serious preeclampsia in the last period before childbirth;
- bleeding;
- the possibility of premature birth;
- pain in the abdomen.
Preparing for childbirth in the third trimester is a serious and crucial moment for the expectant mother. Don't miss a single opportunity to make the process of childbirth easier for yourself and your baby. Therefore, you should not refuse constant charging, which contributes to better muscle stretching and pain reduction.
Pregnancy is not only a happy period for a woman, but also a time to work on yourself. To endure a baby, you will need strength, and in the spiritual sphere you also need to develop. Special gymnastics for pregnant women 3rd trimester was designed to prepare the female body for the most crucial moment.
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Do pregnant women need sports
Many women, alas, believe that any physical activity during the period of bearing offspring is unacceptable, as it can provoke fetal pathology, miscarriage.
Everything is completely different in reality, the exception is the presence of individual contraindications, which are always reported by a personal gynecologist.
In all other cases, positional gymnastics for pregnant women is extremely useful thing.
The results of the lessons are:
- strengthening muscles and increasing the tone of the body;
- removal of fatigue;
- mood improvement;
- preventing weight gain after childbirth.
In addition, exercises help to stretch not only the muscles, but also the skin, making it more elastic. In this case, postpartum stretch marks for a woman will not be scary.
On the agenda is a gymnastic complex designed for the last, third trimester of bearing a baby. Of course, exercise therapy created taking into account the presence of a very voluminous tummy, extra weight and other points that expectant mothers face during this period.
Choice of exercises
The final stage of pregnancy the heaviest. At this time, the stomach grows as much as possible and is pulled down. The child begins to consume large quantities of foods, vitamins and minerals that his mother eats. As a result, a woman feels tired, lethargic, loses interest in any activity. There is also absent-mindedness, forgetfulness, slight nervousness. All this is due to swelling and pain in the joints, which appear due to the increase in the weight of the baby.
Of course, in this state, the expectant mother only wants to lie down and watch TV, and the desire to do anything, especially to play sports, disappears completely. However, doctors recommend taking will to the fist and start charging. It is due to them that a woman will feel a surge of strength and vigor.
Trainers have long ago come up with fitness for pregnant women in the 3rd trimester, when the baby is already getting big, and the mother begins to perceive him as a full-fledged person.
Playing sports at this stage helps not only the woman, but also her child. The muscles of the mother are toned, and with them the muscles of the baby. It is believed that due to this, childbirth will be much easier.
Also, the gymnastic complex, designed for the third trimester, has a number of features.
Exercise significantly are simplified compared to previous trimesters. Tilts and turns are removed, the emphasis is on stretching and smooth movements.
Unlike the first trimester, when it was strictly forbidden to tone the body, this becomes the number one task. After all, it is important to train the muscles as much as possible in order to facilitate. Sports at the end of the gestation period are a kind of preparation for childbirth, so you should take it seriously. The physical stress experienced by the mother will also be experienced by her baby. Therefore, he will be born athletic, healthy and physically developed.
What is required for classes
If before pregnancy a woman led an active sports life, then after conception, physical activity must be significantly reduced. In addition, many sports equipment should be excluded from the arsenal, and only those that are allowed within the framework of gymnastics for pregnant women and approved by professionals should be left. It is permissible to engage with dumbbells weighing up to one kg. Desirable and helpful too fitball, which can be used both at home and in the sports club.